Breathing according to the Buteyko method. Description of the breathing technique

Buteyko breathing exercises for asthma is a unique way of volitional elimination of deep breathing, which is aimed at treating pathology. The effectiveness of the method has been scientifically proven. Exercise can significantly reduce symptoms and improve quality of life. Thanks to such gymnastics, some patients were able to, which previously gave them discomfort.

Buteyko K.P. - famous doctor. In the middle of the 20th century, the scientist made the following conclusion: excessively deep breathing is the cause of asthma and other diseases. When the patient inhales and exhales deeply, the body does not get enough oxygen. This is the essence of the method developed by the scientist.

Full breathing increases the amount of carbon dioxide in the blood. Oxygen starvation occurs, because of this, metabolic processes fail. There is a spasm of blood vessels, bronchi. The body tries to restore its natural workings.

So, the following conclusion became the basis of the gymnastics developed by Buteyko: you need to breathe superficially, and to saturate the blood with carbon dioxide and relieve spasms in the respiratory tract, you should take longer breaks between breaths. The scientist proposed exercises that contribute to the expansion of blood vessels. Thanks to them, it is possible to achieve a balance of oxygen and carbon dioxide. Improving metabolism.

Attention! It is important to follow these rules: do not breathe through your mouth, try to relax completely, periodically measure your pulse.

The second session can be carried out 90 minutes after the rest. It is important to straighten your shoulders and even out your breathing. Inhalation should be done only after the sensation of a push of air appears.

The Buteyko method has the following features:

allows you to gain skills to slow down breathing with the help of relaxation;
teaches not to allow;
allows you to abandon the dependence (hormonal or drug).

Indications and contraindications

Buteyko breathing exercises for bronchial asthma are indicated in the following cases:

regular colds;
epilepsy;
prolonged rhinitis;
pneumonia;
sinusitis;
various respiratory diseases;
excess weight;
problems with the gastrointestinal tract;
frequent dizziness;
various skin pathologies, including allergies;
any cough;
toxicosis;
convulsions;
vegetative-dystonic crisis.

You can start practicing from four summer age. Next to the little patient must be mom and dad.

Attention! There are contraindications: bleeding (or a disease with such a symptom), infection, diabetes mellitus, the presence of implants, exacerbated chronic tonsillitis, pathologies in which a person is not aware of the essence of the method,.

Methods of performing gymnastics and types of classes

The set of Buteyko exercises includes activities that are divided into two groups:

simple;
with the use of physical activity (breathing exercises are carried out along with movements).

In any case, the basis is full (inhale, exhale and pause lasts up to 5 seconds) and limited (inhale lasts 7.5 seconds) breathing.

Before starting to execute gymnastic exercises must undergo a complete medical examination. The doctor will set the depth of breathing. If deep breathing is detected, it is corrected. It is necessary to clearly understand the technique of training. You can only train on an empty stomach.

Here are some effective exercises.

We breathe superficially. Inhale, exhale and pause should last for 5 seconds. You need to breathe in through your belly and chest.
Pulmonary ventilation. It is necessary to take 12 deep breaths per minute (duration of 5 seconds).
Maximum breath holding in a sitting position, then take steps in place and then sit down. So do 3-10 times. After that you need to relax. Classes should be held in the morning and evening. The number of sessions can be reduced only when the control pause increases.

The effectiveness of gymnastics and possible consequences

Breathing exercises for exogenous, endogenous and mixed bronchial asthma according to Buteyko allow:

stop a strong cough;
eliminate asthma attacks in a couple of minutes;
achieve a long ;
improve nasal breathing;
eliminate the symptoms of an allergic reaction;
restore metabolism.

The main effect in asthma from exercises performed according to the Buteyko method is the depth of breathing. It is extremely close to healthy: 2-3 seconds of inhalation, 3-4 seconds of exhalation and a pause of 3-4 seconds.

To analyze the effectiveness, it is necessary to perform a control breath-hold in the morning. This will help you measure your success. Thirty to ninety seconds is the norm of the maximum pause.

No one can determine the number of procedures after which the patient will feel better, because it is individual. Relief can come after 5 sessions, and after 10. It is necessary to focus on personal well-being.

After classes, fear, a feeling of lack of air, increased breathing, and pain may occur. The following may also happen:

a lot of sputum will come off;
diarrhea may occur;
there will be a deterioration in general well-being;
body temperature may rise;
loss of appetite.

This is a normal reaction of the body. You don't need to stop exercising. The main thing is to keep doing the right thing.

For the first time after exercise, an exacerbation of chronic lung pathologies, including asthma, may occur. For this reason, it is recommended to exercise under the supervision of a medical professional.

Attention! With a significant deterioration in well-being, you should immediately contact.

It is impossible to be limited only to breathing exercises. It is important to radically change your lifestyle: review the daily routine and regularly engage in permitted sports, completely abandon and. Treatment should be comprehensive. It is important to follow all the recommendations of the doctor.

Attention! In asthma, the patient's condition can be aggravated by factors such as chronic infections, smoking, lack of sleep, stressful situations, lack of activity, regular consumption of tea and coffee, a diet high in animal fats.

Each person takes about 23,000 breaths every day. Each of them can help to cope with bronchial asthma and other diseases, improve health and reduce the amount of medication needed by many.

To do this, you need to master Buteyko breathing exercises - this technique was developed more than half a century ago, and since then, studies around the world have proven its effectiveness. What is the secret of Dr. Buteyko's method?

about the author

There was a lot of talk about Konstantin Buteyko, a physician and physiologist, in the 1960s. It was then that he developed his own system, which allowed him to get rid of asthma attacks or reduce their duration and frequency.

It should be emphasized that Konstantin Pavlovich is the developer of not only breathing exercises, but also over a hundred different discoveries.

He opened his own clinic only at the age of 65, and before that he was in charge of the laboratory of functional diagnostics - first at the Sechenov Institute, then at the Institute of Cardiology of the Siberian Branch of the Russian Academy of Sciences.

Buteyko breathing exercises - what is its essence

This system is based on the assertion that too fast and deep breathing disrupts metabolism, but the correct volume and speed of inhalations and exhalations can get rid of many health problems. It is worth emphasizing that the author of the technique himself suffered from bronchial asthma, cured from which it is thanks to its development.

The essence of the system boils down to the fact that you need to breathe “superficially”, through the nose. Such exercises can reduce seizures in those who suffer from ischemia of the heart, asthma, atherosclerosis, and hypertension.

They allow reduce carbon dioxide, which is contained in human blood and causes shortness of breath, leads to metabolic disorders. During "shallow" breathing, the diaphragmatic muscle relaxes.

Scientists different countries conducted research on the Buteyko method, as a result of which it was found that this breathing gymnastics is simple and accessible - no special training is needed to master it. In addition, exercises can be performed at any place and age, and their effectiveness is very high.

Thus, Buteyko breathing exercises can be used both to treat children and to alleviate the condition of adult patients.

At the same time, she has limitations:

at the initial stages of classes, the condition often worsens in patients (this is especially often observed in asthmatics);
the appearance of a feeling of fear;
exacerbation of pain;
loss of appetite, the appearance of a feeling of weakness;
dizziness and rapid breathing;
feeling of lack of air.

As the patient continues to practice, all these symptoms disappear.

Please note that it is necessary to master the exercises under the strict supervision of a specialist, and if you feel unwell, inform the doctor about it.

Is it possible to lose weight by "breathing according to Buteyko"

Since Buteyko gymnastics helps not only with arrhythmia, asthma, atherosclerosis and other diseases, but also allows you to normalize metabolism, this leads to weight loss. By reducing the amount of carbon dioxide in the body, the metabolism is accelerated, which allows you to burn some body fat.

At the same time, it should be borne in mind that only performing breathing exercises will not allow you to hone your figure to an ideal state - it is better to combine them with cardio loads, as well as adjust nutrition.
As for the recommendations for the implementation of this complex, be sure to observe the following regulations:

How to breathe according to this system

To master this technique, perform basic exercises:

Breathing exercises Buteyko - exercises for weight loss

Please note that not only Buteyko breathing exercises, but also exercises according to the Strelnikova system give excellent results for weight loss. They are based on a sharp short breath through the nose and a smooth exhalation through the mouth.

However, mixing workouts for these systems in no case can- you need to deal with them in turn: only after completing Buteyko classes, you can use the Strelnikova method, and our article “The Stunning Effect of Strelnikova’s Breathing Gymnastics” will help you with this.

Buteyko breathing exercises - reviews

Catherine:

“I started practicing Buteyko to get rid of asthma attacks. Gradually I noticed that in two months the abdominal muscles had strengthened, and the waist had already become one and a half centimeters. I lost 4 kg in three months, and asthma does not remind me of itself. ”

Evgenia:

“I have been breathing along Buteyko for half a year now. I combine classes with a diet, so I “missed” 8 cm in my hips, and the scales showed that I got rid of 9 kg.

Anna:

“I heard about Buteyko breathing exercises from a friend, immediately found a video and started watching videos that showed how to do it right. At first it was hard, but after a month the pressure returned to normal, shortness of breath went away, and at the same time I also lost 3 kg.”

Buteyko, breathing exercises - video lesson

The Buteyko method is a special breathing exercise, which is easiest to master under the guidance of a special instructor, but you can also do it on video. In the next video, the author himself tells about how to practice, which indicates the main features of the system, and also gives recommendations for classes.

Using the Buteyko method, you can not only reduce weight, but also get rid of a wide range of diseases. To do this, it is necessary to do breathing exercises extremely correctly and regularly.

Have you tried Buteyko breathing? What results could you achieve? Share your impressions in the comments!

The body's healing system, known as breathing exercises or Buteyko exercises, is called by the author "a method of volitional elimination of deep breathing." According to him, proper breathing should be quiet, slow and nasal. The scientist claims that the level of carbon dioxide in the blood is an indicator of health and the most important factor in its recovery. Moreover, in healthy people it is much higher than in patients. Therefore, for treatment and general recovery, Buteyko recommends exhaling as little and as little as possible, using shallow breathing.

The dependence of a person's condition on breathing is well demonstrated by an attack of bronchial asthma. When the patient begins to suffocate, he actively grabs air, which significantly worsens his condition - breathing is not enough even more, the lungs swell intensely, and the need for oxygen is increasing. But if he stops breathing for a few moments, the body's defenses will work - the vessels will expand and increase the delivery of blood with oxygen to the tissues. As a result, the general well-being of the asthmatic will improve significantly.

Important! Buteyko breathing is not only the inhalation of oxygen, but also the saving of carbon dioxide by slowing down the respiratory process. According to the scientist, carbon dioxide in an increased amount heals the body and is able to get rid of many diseases.

The essence of the technique is to perform exercises that contribute to a gradual decrease in the depth of breathing and an increase in the duration of its delay. The longer the pause between inhalation and exhalation, the better the saturation of cells with oxygen and the preservation of carbon dioxide in them. As a result of restoring the correct ratio of these two most important elements in the body, a number of positive changes occur - the acid-base balance is regulated, metabolism is improved, immunity is strengthened, existing diseases are cured.

The breathing technique proposed by Dr. Buteyko is positioned by modern medicine as a way to get rid of bronchial asthma. But in reality, it allows you to cure 118 diseases without drugs and other supportive measures. First of all, these are allergies, pulmonary, cardiac and vascular diseases, obesity, pain syndrome of various origins, pathologies of the digestive tract, and many others.

The great advantage of Buteyko breathing exercises is that the exercises can be performed anywhere, regardless of time and external circumstances. They are distinguished by simplicity, accessibility and versatility - both children from 4 years of age and the most elderly people can do it.

Contraindications and warnings

The limitation for using the method of Konstantin Buteyko may be the presence of the following diseases:

mental and mental disorders;
tendency to bleed;
acute infections;
insulin dependent diabetes;
aneurysm with large blood clots.

Also, breathing exercises are contraindicated in the presence of transplants, after heart surgery, during pregnancy. Difficulties may arise with diseases of the teeth or chronic tonsillitis.

For those to whom gymnastics is suitable, it is necessary to take into account the warnings of the author of the technique:

Be Prepared for Difficulties – Treatment Requires great effort in order to be able to refrain from taking a deep breath at the initial stage. In some cases, to achieve the goal, you cannot do without a special corset.
Be prepared for unpleasant sensations - at the initial stage, fear often appears, unwillingness to do gymnastics, exacerbation of diseases, pain, and failures in the respiratory process. It is very important for such manifestations not to give up classes, waiting until the discomfort disappears and recovery begins.
Refuse drug therapy - if this is not possible, you should at least reduce the dosage of drugs by 2 times, but for complex diseases, be sure to do this under the supervision of a doctor.
Exclude other methods of treatment - Buteyko exercises are effective on their own and do not require any auxiliary measures.

Preparatory exercises

Before starting Buteyko breathing exercises, it is necessary to prepare the body:

gradually switch to less deep breathing;
learn to breathe with a delay and only when a feeling of lack of air appears, which should accompany the performance of all exercises in the future;
increase the duration of the exhalation so that it lasts several times longer than the inhalation.

To achieve this goal, you need to perform only 2 exercises, each lasting 7-10 minutes:

Exercise 1:

Get straight. Exhale, on a slow breath, slowly raise your shoulders and immediately begin to exhale, lowering your shoulders.
Slowly inhaling, take your shoulders back, trying to bring your elbows together. On a slow exhale, move your shoulders forward, squeezing your chest. Do everything stress-free.
On the next inhale, tilt to one side, and on the exhale, straighten up. Repeat on the other side.
Exhaling, gradually throw your head back, inhale. On a new exhalation, lower your head to your chest. Inhale and stand straight.
While inhaling, turn the torso to one side so that one arm is behind the back and the other in front. On the exhale, come back. Repeat on the other side.
Without controlling your breath, twist first one, then the other shoulder, and then both at once, as if controlling the oars.

Exercise 2:

Take the pose of a soldier - stand still, turn your shoulders, pull in your stomach, lower your clenched hands.
Gently rise on the toes of the feet, taking a leisurely breath full chest.
Freeze without breathing for 5 seconds.
Exhale slowly as you return to the starting position.

After completing these exercises, you need to adjust your breathing.

Teaching proper breathing

This complex includes 3 exercises. They are aimed at gradually reducing the depth of breathing until it is reduced to nothing.

Endurance training:

Sit up straight, relax, look ahead.
Start breathing very briefly for 10-15 minutes, overcoming the lack of air and the desire to breathe.
If breathing is not enough at all, you can make it a little deeper.
When performed correctly, the body will be filled with warmth, and then with heat, you will want to take a deep breath. To overcome this desire, you need to relax the diaphragm.
At the exit, do not change the depth of breathing.

After the end of the exercise, the usual pause after inhalation and exhalation should increase by 2 seconds.

Muscle tension:

Lie on your stomach, with force press your chin to the floor or a fist placed under it.
Hold your breath, increasing the pressure of the chin. Endure as long as possible.
When it is not possible to hold the breath, strain other parts of the body - raise the head and shoulders, pull the arms one by one, then the legs.

This consistent muscle tension will make it easier to switch to shallow breathing.

Breath hold:

Stand up straight, take a deep breath.
Hold on for as long as you can.
Exhale forcefully through your mouth.

At first, the breath delays will be short, but over time they will become much longer. To control the change in the duration of pauses, the exercise must be performed with a stopwatch.

Shallow breathing training

These Buteyko breathing exercises are aimed at developing the habit of breathing shallowly and bringing pauses up to 1 minute.

Make the maximum possible delay. When there is a strong feeling of lack of air, take minimal breaths. If there is an irresistible urge to inhale deeply, do so and repeat the exercise from the beginning.
During a similar delay, do not stand, but walk without stopping. After the maximum possible pause, inhale and repeat the steps.
Breathe shallowly at first for a couple of minutes, and then bring these periods up to 15 minutes.

Such training should be performed daily, at least 4 times a day or more, but at regular intervals.

Basic exercises

This complex develops the ability to hold your breath for a long time, regardless of the load:

We breathe shallowly, performing each respiratory movement for 5 seconds, including maintaining a pause of the same duration after each exhalation. We do 10 repetitions.
We breathe deeply, but the duration of the respiratory movements is increased to 7.5 seconds, and the delay remains the same. In this case, inhalation should begin from the diaphragm, and then move to the chest, and exhalation, on the contrary, should end with the diaphragm. We also do 10 repetitions.
We massage the nose with our fingers along the entire length, holding our breath.
Breathe alternately through the nostrils - 10 repetitions.
We retract the stomach and repeat the breathing movements of the second exercise. We do not relax the stomach until the end of the exercise. We do 10 repetitions.
We ventilate the respiratory system - breathe quickly, inhaling and exhaling without delay for 2.5 seconds. We do 12 times. At the end, hold your breath to the limit, exhale strongly.
We breathe rarely by levels:
1st level: All respiratory movements, including the delay after each exhalation, last 5 seconds. We do 4 repetitions and without a break we move on to the next level.
2nd level: We repeat the exercise of the previous level, but we make an additional delay after each breath.
3rd level: We increase the duration of inhalation and exhalation to 7.5 seconds, we do the delay only after exhalation for a duration of 5 seconds. We perform 6 repetitions.
4th level: We repeat the exercise of the second level, but the duration of each movement is increased to 10 seconds. In just 60 seconds, 1.5 respiratory cycles are completed. We do 6 repetitions. The goal is to reach 1 cycle per minute.
We delay the pause - while standing, hold your breath as long as possible, first after exhalation, then after inhalation. Do 1 time.
The same exercise, sitting - 10 repetitions.
The same exercise in walking in place - 10 repetitions.
The same exercise, squatting - 10 repetitions.
We breathe superficially - completely relax, breathe with the chest, gradually making the respiratory movements less deep until they are performed only in the nasopharynx. Follow this rhythm for 3-10 minutes.

Important! All Buteyko breathing exercises must be performed only on an empty stomach. They are done silently and strictly through the nose, unless otherwise indicated in the description.

Stages of recovery

The final stage health-improving technique breathing is a reaction of recovery and cleansing of the whole organism. This process is very individual, depends on many factors and can vary significantly in terms of appearance - from 1 hour to several months after performing gymnastics.

The initial signs are very unpleasant:

nervous tension;
sleep disorders;
feverish conditions;
fever, headaches;
pain in the tissues affected by deep breathing;
exacerbation of symptoms of the underlying disease.

The recovery itself takes place in 5 stages, each of which corresponds to the achieved duration of breath holding - from 10 to 60 seconds. This delay is called the control pause, which is performed after a normal exhalation and is counted until the first slight desire to take a breath. That is, it shows how many people can not breathe without the slightest tension. To measure the control pause, you need to breathe in the usual rhythm for 5 minutes, and then carry out the specified test. After it, breathing should remain the same as it was before the test.

While the control pause does not exceed 10 seconds, the body is cleared of superficial problems. Usually there is an increased secretion of all liquids and mucus, symptoms develop that resemble a cold, dryness appears in the oral cavity and nasopharynx, and intense thirst.
With a pause of 20 seconds, everything starts to hurt, including places of old injuries or operations, all chronic diseases become aggravated, sputum is intensively separated, and in case of pulmonary diseases, the temperature rises greatly.
The possibility of a delay of 30 minutes begins a psychological cleansing, which causes a reaction of the nervous system, crying for no reason appears, irritability increases, and depression may develop.
When the pause lasts 40 seconds, a cardinal cleansing is already taking place - the state of blood vessels, metabolic processes, the work of all organs are normalized, cardiovascular problems, allergies, hypertension are eliminated, neoplasms are resolved.
After reaching 60 seconds, the body is completely cleansed and healed, but negative manifestations still remain and manifest themselves depending on the presence and type of the most chronic diseases. Language will be the indicator of reaction. If there is a raid, then the process has not yet ended. When fully recovered, it will be pink and clear.

Treatment with Buteyko breathing exercises has helped many people restore their health. This healing technique has a huge number of supporters around the world. But each body is individual, and the result largely depends on its characteristics. However, it is still worth trying this unique method, since there is always a chance of a positive outcome if a person himself strives for recovery.

In bronchial asthma, Buteyko breathing exercises are sometimes used by patients as an auxiliary measure to the main treatment. The methodology developed by the Russian clinician and physiologist K.P. Buteyko, lies the author's conviction that in order to cure almost any disease, it is necessary to learn to breathe rarely and superficially.

The inventor of the method of volitional elimination of deep breathing believed that with physiological frequency and depth of respiratory movements, a hyperventilation syndrome occurs when too much carbon dioxide is removed from the body. The author believed that in this case, a spasm of blood vessels occurs, causing intracellular restructuring, which leads to illness. Buteyko in his works argued that by relearning to breathe in a new way (rarely, superficially), it is possible to stop the course of bronchial asthma and other chronic diseases.

Breathing exercises according to the Buteyko method in the treatment of asthma: basic principles

During its experimental work the author tried to prove that in the blood of a healthy person there is high level carbon dioxide compared to that of an asthmatic. Therefore, his theory was based on the following: in order to cure the disease, it is necessary to learn how to hold your breath, which will maintain a normal level of carbon dioxide. As a result of mastering this technique, according to Buteyko, the following changes occur in the body:

the depth of inhalation and the duration of exhalation gradually decrease;
tissues are saturated with oxygen;
the level of carbon dioxide in the blood rises;
acid-base balance is restored;
there is a normalization of metabolic processes in cells;
immunity is strengthened.

The basic principle of breathing exercises: a gradual transition to shallow breathing through the nose through daily training and control of breath holding. Breathing exercises according to Buteyko are based on controlling the diaphragm and developing the ability to hold your breath for a long time. The diaphragm is a large muscle that contributes to a change in pressure in the chest cavity, due to which the inhalation-exhalation cycle occurs.

Indications and contraindications for Buteyko gymnastics

According to the author's methodological recommendations, the method of volitional elimination of deep breathing is indicated for everyone who has health problems or wants to avoid their occurrence. The physiologist claimed that his invention can be used by everyone, including children from 4 years of age, elderly people. Mastering the technique of shallow breathing helps with almost any disease, since Buteyko believed that all pathologies are symptoms of one disease - deep breathing.

But, despite the universality of the technique and the effects that they have on the body, there are a number of contraindications to such therapy, these are:

mental deviations, mental retardation, which will not allow you to master the technique of exercises;
risk of bleeding of any origin;
acute infections;
diabetes;
aneurysms of large arteries;
thrombosis;
the presence of implants;
condition after heart surgery;
pregnancy.

This method is not recommended for patients who have caries or chronic inflammation of the tonsils (tonsillitis). This prevents the build-up of a long pause between inhalation and exhalation and provokes a worsening of the condition.

Preparing for the lesson

Undoubtedly, the advantage of the method is that no equipment is needed for breathing exercises. Before starting classes, the author suggests conducting a test, which consists of the following steps:

Sit on the edge of a chair.
Straighten your back, straighten your shoulders, draw in your stomach.
Take a normal breath.
Look up and pout your lips.
Breathe out effortlessly.
Pinch your nose with your fingers and hold your breath.
Record the breath holding time.

The duration of the period without inspiration is an indicator of health. After a slight lack of air appeared, note the indicator and correlate it with the gradation of health proposed by the author. If you managed to hold your breath for a minute or more, then the person is healthy; if for 30 seconds, then you should carefully consider your condition; and less than 20 seconds. indicates illness.

After the control breath holding, you can begin to prepare for the lesson. Again sitting on a chair with straightened shoulders, one should inaudibly and superficially breathe through the nose for 10 minutes. At the same time, unpleasant sensations (chills, slight dizziness) may appear. After preparation, the lungs are maximally freed from oxygen and are ready for gymnastics.

Rules for performing breathing exercises

Before starting classes on the elimination of deep breathing, the author suggests that you familiarize yourself with some rules that, in his opinion, will make the exercises more effective. These include the following recommendations:

inhalation is carried out only through the nose;
classes are best done in the morning;
spend 2-3 hours a day exercising;
do not eat before gymnastics;
simultaneously carry out self-massage, morning and evening water procedures;
if possible, refuse to take medications and other methods of treatment.

Buteyko in their guidelines said that during classes, discomfort, chills, a feeling of lack of air may appear, which should not be paid attention to. Over time, with regular exercise, the discomfort will go away, and the general condition will improve.

A set of Buteyko exercises for asthma

For 5 seconds, take a light breath, then exhale the same amount, while relaxing pectoral muscles. Repeat 10 times.
Inhale through the diaphragm for 7.5 seconds, making the transition to the upper sections of the lungs. Exhale backwards for 7.5 seconds. Hold your breath for 5 seconds. Repeat 10 times.
Acupressure of the nose in arbitrary areas for 1 minute.
Perform the second exercise, alternately pinching the nostrils for 10 minutes.
On a full breath in 7.5 seconds. draw in the stomach, then slowly exhale without changing the position of the stomach and hold your breath for 5 seconds. Repeat 10 times.
Perform 12 quick deep breaths and exhalations once. Hold your breath at the maximum exhalation.
Perform breathing in levels:

for 5 sec. inhale-exhale-pause, repeat for 1 minute;
for 5 sec. inhale-pause-exhale-pause, repeat 2 minutes;
7.5 sec. inhale-pause-exhale and pause 5 seconds, repeat 3 minutes;
for 10 sec. inhale-pause-exhale-pause, repeat 4 min.

Hold your breath for as long as possible once, first on the exhale, then on the inhale.
Perform alternately the maximum pause - sitting, walking, while squatting. Repeat 3-10 times for each position.
It will be conveniently located, sitting on a chair, and start with chest breathing, gradually transferring it to a barely noticeable superficial one. Breathe like this for 3-10 minutes, until you feel short of breath.

With bronchial asthma, training should be carried out for 2-3 hours a day. The author recommends doing 2-3 long breath-holds in the morning, afternoon and before going to bed. Thanks to exercise, the content of carbon dioxide in the blood normalizes, which helps to reduce attacks of shortness of breath.

According to the data global strategy treatment of bronchial asthma, Buteyko breathing exercises have a positive effect on patients. But this influence has a placebo effect, an element of self-hypnosis and self-organization of the patient and does not affect the course of the disease and the state of the bronchopulmonary system. The use of the technique is possible only after agreement with the attending physician against the background of the selected drug therapy.

irina KOVALEVA
Improving gymnastics with the use of Buteyko breathing exercises

The key to lasting health is a well-developed chest and the formation of a correct breathing. For this purpose, I use recreational gymnastics after sleep, elements of the technique of K.P. Buteyko– volitional liquidation of the deep breathing. The main thing in the method Buteyko then that at deep breathing the amount of carbon dioxide in the body decreases. Oxygen starvation sets in. Therefore, in order to accumulate oxygen, it is necessary to reduce breath, then the bronchi, blood vessels expand. The oxygen will go to the lungs. Principle breathing: calm, shallow breath, long exhalation, delay breathing and another deep breath. Also in the complex recreational gymnastics i use sound elements gymnastics. This is the pronunciation of the vowels A, E, I, O, U and their pronunciation in combination with the consonants - BUH, BACH, BEH, BOH, AH, with simultaneous emphasis on the chest. In this case, the vibration of the vocal cords is transmitted to the lungs, trachea, bronchi and from them to the chest. This vibration has a relaxing effect on spasmodic bronchi. AT junior groups, for the purpose of teaching nasal breathing, into complexes of the morning gymnastics and gymnastics after sleep, preventive exercises for the upper respiratory tract. To strengthen the vocal apparatus, preventive exercises for the throat are included - "Crow", "Horse" etc., as well as exercises for general strengthening of the body and prevention and strengthening of the ligamentous-muscular apparatus of the feet.

Methodology Buteyko turns on - inhale: small, calm, inaudible; exhalation - accentuated, long, smooth, stretched; delay breathing on exhalation with violence, which activates the activity of the body. Children find it difficult to follow instructions or a verbal cue, so I use child-sized water bottles and a plastic straw. Children take a bottle and, breathing in through their nose, exhale through a straw. Our gymnastics turns into an exciting and fun "gurgling" the children enjoy doing it.

In addition, you can use other breathing exercises:

"watch"- standing, legs slightly apart, hands down. Waving straight arms back and forth, pronounce "tic-tock". Repeat 10-12 times.

"trumpeter"- sitting, hands clenched into a tube, raised to the level of the mouth. Slowly exhaling, pronounces "pf - f - f".Repeat 4-5 times.

"Rooster"- stand up straight, legs apart, hands down. Raise your hands to the sides, then slap them on your thighs, saying "ku-ka-re-ku". Repeat 5-6 times.

"Porridge is boiling"- sitting, one hand lies on the stomach, the other on the chest. Drawing in the stomach - inhale, sticking out - exhale. exhaling, speak out loud "f-f-f-f". Repeat 5-6 times.

"Adjuster"- standing, legs apart shoulder-width apart, one arm raised up, the other laid aside. Inhale through the nose, then change the position of the hands, during an extended exhalation, pronounce "r - r - r - r". Repeat 5-6 times.

"Engine"- walk, making alternating movements with your hands and saying "choo-choo-choo". Repeat 20-30 sec.

"On the horizontal bar"- standing, legs together, gymnastic hold the stick in front of you. Raise the stick up, rise on your toes - inhale, lower the stick - exhale long. Exhaling pronounce"f-f-f-f". Repeat 3-4 times.

"The ball is flying" standing, hands with the ball raised up. Throw forward from the chest. Pronounce exhaling a long"y-x--x-x". Repeat 5 6 times.

Hardening complex with elements breathing exercises according to Buteyko.

Children in shorts and T-shirts, barefoot, line up in the group room.

1. Walking under the words: "Thin ice, thin ice,

A penguin is walking along it.

One goes, two goes

And never fall (sit down)

2. Walking with a task: "Dwarfs and Giants"

Miracles in our world

Children became dwarfs

And then everyone stood up together

We have become giants.

3. Walking on toes: "On tiptoe we go

We have fun walking.

We just look straight ahead

We do not bend the backs "

4. Running: Run along the path,

Changing legs frequently.

Let's run, let's run (run after each other)

We ran, we ran

All that was wasted (scatter run)

And now we'll rest

(walking with imitation of collection)

And we will collect everything again.

Building in a circle.

Only in the forest we all came

There were mosquitoes.

Hands up - clap above your head,

Hands down - cotton is different.

(raising hands through the sides up, clap.

I. p. legs slightly apart, hands below. Repeat 4-5 times)

Leaning forward.

I. p. - feet shoulder width apart, arms below.

Suddenly we see by the bush

The chick fell out of the nest.

Quietly we take a chick

And we put it back.

(tilts forward and sips up. Repeat 5-6 times)

Squats.

I. p. - legs slightly apart, hands below.

First I'll be small (sit down, grab your knees with your hands)

I'll hug my knees

Then I will grow up (get up, hands up).

I'll reach for the sky.

jumping: "My cheerful, sonorous ball

Where did you rush to the jump

Yellow, red, blue

Choose any one.

Walking in place, rebuilding in a circle.

Sound gymnastics. Children stretch their arms forward, take a shallow breath through their nose and pronounce the vowels in the next okay: A -E - I - O - U, then in combination with consonants: BOOM, BOCH, BIH, BACH.

Breathing exercises according to Buteyko.

Children come to the table, take bottles and, breathing in through their nose, exhale through a straw, "gurgle".

Related publications:

Didactic manual for breathing exercises "Insects" The goals of respiratory gymnastics: - training of the respiratory system - fixing the names of insects - development of concentration of attention - development.

Game complex of respiratory gymnastics The proposed set of breathing exercises is suitable for children from two years of age. Promotes the development of the respiratory muscles of the speech apparatus.

Game exercises for breathing exercises WATCHES-watches go forward, we are led by I. p. -standing. legs slightly apart 1-swing your arms forward - tick (inhale) 2-swing your arms back so. (exhalation).

The use of breathing exercises in preschool The introduction of the Federal State Educational Standard requires new non-standard approaches to the improvement of children, since the old forms and methods cannot be adequately resisted.

Card file of respiratory gymnastics 14.1. "Swing" Purpose: to strengthen physiological breathing in children. The child, who is in the prone position, is placed on the stomach in the region of the diaphragm.

Synopsis of morning exercises with elements of breathing exercises, exercises for the prevention of postural disorders Synopsis of organization and conduct morning exercises(with elements of breathing exercises, exercises for the prevention of postural disorders).